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Glutes · Intermediate

Kettlebell Curtsy Lunge

Single-leg lower-body drill building leg strength, balance, and control.

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Kettlebell Curtsy Lunge demonstration

Exercise overview

Training details

GlutesQuadricepsCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell as assigned and stand tall.
  2. 02Step one leg back and across behind the other into a curtsy stance.
  3. 03Lower under control while keeping the front knee aligned.
  4. 04Press through the front foot to return to standing.
  5. 05Repeat the movement on one side or alternate sides as programmed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Kettlebell Reverse Lunge with RotationRelated variationKettlebell Lunge with Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBody Weight Curtsy LungeComparable substituteDumbbell Lateral LungeComparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteForward Lunge

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